The Keys To Wellness

💫 Festive Season Wellness Tip – Part 3: Maintain Portion Control 🍽️

Celebrating doesn’t mean poor food choices!
👉🏽 Eat on time and don't skip meals on the day of your event or family lime as that can lead to overeating!

⏰ Eating on time is especially important if you’re living with diabetes or taking medication.

✨ Portion control made simple:
• Avoid creating food mountains on your plate
• Have 1–2 tablespoons of each dish, if you want to taste everything
• Add vegetables 🥗
• Don’t forget your protein!

🍽️ Use the healthy plate guide:
¼ Staples
¼ Protein
½ Vegetables

🙌🏾Wait 10 minutes before going back for seconds and have water while you wait!

BONUS tip 👇🏾
To avoid food poisoning:
✅️Store food within 2hrs of preparing.
✅️Keep foods at appropriately temperatures.
✅️Eat hot foods hot and cold foods cold.

Enjoy the food, enjoy the moment, and still honour your health goals.

❤️Love from The Keys To Wellness 🔑

✨ Happy Holidays ✨️

✨️Holiday Heart Syndrome happens when binge drinking triggers irregular heartbeats, often during weekends and holidays.

🍷 What counts as binge drinking?
➡️ 5 or more standard drinks in one sitting . One standard drink is:
• 12 oz beer
• 5 oz wine
• 1.5 oz spirits
• 1 tbsp 75% overproof rum

🫀Your heart health is affected by the combination of:
• Binge drinking
• Holiday stress (painting, cleaning, decorating, baking, shopping and attending multiple events)
• Fatigue (from all the holiday activities)
• Eating rich foods high in fat, salt and sugar frequently at events!!!!!

⚠️ Watch for symptoms:
• Palpitations
• Fatigue & weakness
• Chest pain
• Shortness of breath

🚨 Serious complications can include:
Atrial fibrillation, stroke, heart failure and even death.

✨ This season, protect your heart:
✔️ Pace yourself
✔️ Eat mindfully
✔️ Limit alcohol
✔️ Delegate tasks
✔️ Rest when your body says stop

🎭 Christmas is just the first leg of the race...Carnival is around the corner💃🏾

Let’s celebrate wisely so we can continue to build a legacy of wellness💪🏾

👉🏽 Save this. Share it. Your heart will thank you.❤️

✨️Festive Season Wellness Tips✨️

Part 2 - Maintain Your Medication Regime💊

✅️Take your medication as prescribed by your doctor

✅️Do not skip or double dose your medication

✅️Talk to your doctor before making any adjustments to your medication

✅️Use a pull box to help you stay on track with your medication/supplements

✅️Take your supplements as recommended

✅️Monitor and record blood sugar and blood pressure levels

✅️ Keep all your clinic and healthcare appointments

Remember we are aiming for consistency🙌🏾

✨️Building a legacy of habits ✨️

✨ Festive Season Wellness Tips✨

Part 1 - Maintain Movement

✅️Keep up with your exercise routine during the holidays. Be flexible with your schedule, as even 10–20 minutes still counts.💪🏾

✅️Take a 10min walk after meals. This helps to manage blood sugar levels, aids in digestion, boosts energy and improves your mood 🙌🏾

✅️Dance at every party!💃🏾 Movement should be fun!

❤️Remember to aim for consistency, not perfection.....movement should support your holidays, not stress you out!

DM or call if you want help on building sustainable healthy habits📞I’d love to support you on your nutrition and wellness journey ❗️